Pumping up your buttocks in the gym: a set of exercises for girls
06/09/2016 For girls
Get the booty you've always wanted with Bikini pro Katie Chang Hua.
Girls, I understand that building a butt that you can be proud of is hard work. Genetics did not give me round buttocks, so I have to work hard to give them a beautiful shape. Today I want to share with you some of my favorite glute exercises.
During your workout, do 8-12 sets of each exercise. If you can do more, then increase the weight or complicate the exercise. Make changes to the exercises if necessary. Complete this program 2 times a week, resting one day between workouts.
How to pump up your legs and buttocks: training for girls
Twisting (crunches)
- 3 sets of 25 reps
- Body Part: Press Equipment: No
Leg abduction in the simulator
- 4 sets of 15 reps
- Body part: Adductor muscle Equipment: Exercise
Smith machine squats
- 4 sets of 20 reps
- Body part: Quadriceps Equipment: Exercise
Single leg press in the machine
- 4 sets of 15 reps each leg
- Body part: Quadriceps Equipment: Exercise
Straight-legged dumbbell row
- 4 sets of 15 reps
- Body part: Hamstrings Equipment: Dumbbells
Walking on the Stepper exercise machine
- 10 minutes
- Body part: Quadriceps Equipment: Exercise
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And in this video, our heroes Dionysis and Lera demonstrate step by step the technique of performing each exercise from the program proposed above. Follow them and charge your buttocks with a powerful charge of energy for future beautiful shapes!
Now let’s move on to a more thorough analysis of what and how to do in the gym in order to improve your results and get to the ideal female shape for the summer.
How to achieve results in the shortest possible time?
As the famous proverb says: only cats reproduce quickly. Therefore, if you want to achieve truly tangible results, be patient. However, you can influence the acceleration of the processes of transformation of your butt by diligently observing all of the above.
The fact is that the muscles of the butt, also, by the way, like the chest, are little involved in everyday life. Therefore, they can even be pumped over. What you can’t do with other muscle groups. For example, if you overtrain your legs, you won’t be able to walk normally. If you overtrain your arms, you won’t be able to do your homework. And if you overtrain your butt, what can’t you do? Well, really nothing, because we do almost nothing with our butts. Well, unless we sit on it, well, when walking, it participates a little... Well, it will hurt from sore throat, so what? But this does not stop us from living and doing any business...
It turns out that you can train your butt very powerfully and intensively, and even often, which you cannot do with your arms and legs - they need to be given two days for rest and recovery anyway. And train your butt every day! The only thing you need to understand is one important point: this approach only works when working on relief and cutting! When you need to gain volume, you can’t do without high-quality restoration. And if you force things, you won’t get any increase in volume, and even vice versa – you’ll still lose what you have. Therefore, when training for volume, let your muscles rest for at least two days, and return to the gym only after complete recovery...
Epilogue.
Well, now you know thoroughly how to pump up your butt. Well, for those who found this information not enough, you are welcome to our section, which is entirely dedicated to the fifth point of the female body. There you will definitely find everything you need. If you have any questions, ask them in the comments. All the best to you, girls, and may your butts turn the heads of even the most unapproachable men!
Table of contents:
- Introduction.
- Warm up.
- In the gym.
- Squats.
- Lunges.
- Hyperextension.
- Deadlift.
- Leg abduction.
- Special trainer.
- At home.
- Nutrition.
- Need volume.
- No volume needed.
- The result is fast.
- Conclusions.
- Forward >
Bodymaster.ru recommends Training Plans:
The first thing you need to do is include strength and cardio training in your program. Effective strength training will add curves and pump up your butt muscles, while cardio will burn extra calories and reduce body fat.
You don't have to do cardio if your diet is perfect and there are no weight problems. But most women make progress faster if they add cardio to their program. However, don't overdo it by hitting the treadmill every day—too much cardio can destroy muscle mass.
Exercises that use your own body weight as weights for training at home allow you to work out the gluteal muscles very well, but you must first master the technique of performing basic exercises before moving on to more complex ones.
Many people make mistakes in these exercises, so they cannot fully use the strength of the gluteus maximus muscle. Having mastered the technique, you will be able to use your gluteal muscles with maximum efficiency in performing basic types of movements, in particular squats, bends, lunges, body turns, walking and running.
The gluteal muscles are improved exclusively through strength training.
So, let's go!
Nutrition during exercise
It is impossible to get good results without proper nutrition. There is no reason to give up calorie control. The exercises will be successful if you do not eat fried, fatty, salty foods.
Kefir should be replaced with plain water, and the diet should focus on boiled or steamed vegetables. In addition, you should keep in mind that you should not eat an hour before intense exercise.
To get results from strength training, you need:
- eat fractionally;
- eat food at the same time;
- eat small meals to create a calorie deficit;
- constantly adding new things to the menu.
A set of diets is selected taking into account the personal characteristics of the body.
Bodymaster.ru recommends Fitness Trainers:
Therefore, you need to start training with compound exercises that include all muscle groups of the legs, such as Squats, Deadlifts, and only in the second part of the training move on to more isolating exercises such as Lunges and Leg Straightening/Bending on the machine.
In order to specifically pump up a girl’s butt, exercises must be strictly controlled and the following key groups of exercises must be used: buttocks, hamstrings (femoral biceps) and quadriceps.
If you are not yet tired of our story or your body is eager to fight for training, we offer an excellent simple program for the butt in the gym for your Instagram.
Butt workout
